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I got great tracking question to a recent newsletter o “What does enough fitness look like?“🧐
And I thought it could help you and help you.
“… In an email, you recommended a 5-minute daily application of flexibility to report your body feels, and you mentioned several exercises. Can you speak that anymore? “
Don’t worry, I got you! 🙌 But first, let’s lay a few basic rules.
- This is not an exhaustive mobility or flexibility sheet. And depending on the needs of your specified, you may need a personalized program or some additional flexibility operation. (For example, recreational golfers I do is often need much more internal hip rotation, while Negena Moms need help with the mobility of the thoracic spine, etc.)
- There is no “magic” of the formula. These exercises, however, cover a lot of land in 5 minutes. This small daily habit can help you catch problems before they turn into larger. If you know that your hip one feel invisible one day when it’s not the day before, you can be more conscious than that while you go through exercise, etc.
- If something feels Sketch, it’s sketched. Since I’m not there in your body right now, please, please, please, please give this advice to all my clients. If something doesn’t feel right or creates pain, stop. Believe your instincts what you feel good about. You may need a different set of exercises or any additional help. ❤ With that out, let’s dig ourselves! Oh, and I shot the following videos that pass through them in detail. I found to watch the exercise to be easier than reading how to do. 😅 (even though I left notes about each for easy reference!)
Exercise no. 1: shoulder rotations
Perform 5 to 10 reps.
Performance points:
- Reach in the largest circle you can while holding the rebrate anchor
- Lift your hands as much as you can in front of you, Palms up.
- When you can’t pick up more, turn your palms on the side around you in a wide circle behind you.
- Reverse and return another direction.
- If you feel limited or any “tightening” in shoulder, start with a smaller range of movement and accumulate over time.
Exercise no. 2: Cat / Camel
Perform 10 to 20 reps.
Performance points:
- Set the knees under the hips, arm under the shoulder
- Slowly, creating a little tension in the core, round back into a great rainbow.
- Then, your bow returned to you.
- Slowly move back and forth, within any range of movement you feel well.
- If it bothers your knees, you can try to do it from standing position with weapon sites on a table or solid countertop to support.
Exercise no. 3: Extension and rotations of T-spine
Perform 10 to 20 reps each side
Performance points:
- Set the knees under the hips, arm under the shoulder
- Take your opposite tail for a rib to help help the movement.
- Target the front shoulder downward toward the opposite hook (flexible + rotation at the same time).
- Then reverse the movement and reach the back of the shoulder to your opposite pocket (extension + rotation at the same time.)
Exercise no. 4: Rockbacks
Perform 20 to 40 reps
Performance points:
- Set the knees under the hips, arm under the shoulder
- Eyes on the horizon in front of you
- Slowly sit with your hips back toward the heels
- Then reverse the movement and lean forward, move your weight into your hands
Exercise no. 5: Rotation of lateral horses
Perform 5 to 10 reps each side
Performance points:
- Lie on your side with the support of the head
- Scroll to the bottom of the handle forward and grab it with the opposite. Install yourself to create a little tension and stability.
- Raise the upper race in the chest.
- Open your hip aside until you hit the wall “and you can’t move on.
- Rotate the ankle to the side (you find this opens your hip).
- Move the knee in the largest circle you can.
- Reverse direction and repeat.
–
And there you have it! In this fast 5 movement we cover:
- Shoulder extension, flexion and rotation
- Spinal flexion, expansion and rotation
- Flexion, enlargement and hip rotation
- Gentle wrist and ankle is heated
That’s pretty good if I say and me! 🔥
But we can do even better.
So I recorded Two bonus movements To help the warriors on the table, and the fight sitting in the stool and all day. 😃
One final thought: Do not give a distance of 5 minutes of the daytime movement. Too often I can see people who say something impact: “But I could only do XYZ.” Not only. You did a thing. Each action increases.
I hope this helps you give you some ideas and go! 🙌
– coach Matt
PS Looking for a personalized mobility program and flexibility that has written one of our world classes Nerd Fitness Trainers? Reserve a call this week and mentioned “rebellion” for $ 50 from your first coaching month. We have no contracts, no hidden fees and can cancel at any time. We just want to stay if actually works for you!
